Appropriate Position for Desk Chair

Question

Dear TAI Experts:

I work at a computer all day. How should my chair be adjusted so my back doesn’t hurt at night? Should I stretch during the day?

Answer

Great question, as you recognized that sitting is quite an endurance task and proper use of your “equipment” is important to keep you working safely and comfortably. If your chair is adjustable in height (levers under chair or manually turning a knob under chair) then adjust it so that it hits the back of your leg 2-3 inches above the “crease” in your knee. This allows the seat pan (part that you sit on) to be high enough so that you can maintain a more open “thigh-torso” angle, with hips even with or ideally slightly above the level of your knees when sitting. If your chair isn’t adjustable, consider using a foam wedge in your seat temporarily to reach the same height goal. Also, make sure your feet are flat on the floor when you have adjusted your chair; if not, you may also need to use a foot rest. Proper seat back positioning and support is also very important, especially if some of your work allows you to lean back slightly. Make sure to take advantage of short breaks in your work tasks to do brief stretching or to move about your office. Every 30 minutes is a good goal to shoot for in this.

Karen Walz, MAPT, OCS, COMT